Avocados
Don't let the fat content of avocados fool you—they're good for you! They contain monounsaturated fat, the good kind of fat that helps slow the release of sugars into the bloodstream, prompting less insulin release. Avocados may also help people feel fuller for longer. This can help people control their calorie intake without feeling hungry. A study in the Nutritional Journal found that eating half of an avocado with lunch increased levels of feeling full up to 5 hours later. You can also use avocado oil drizzled on a fresh salad or veggies.
Eggs
Eggs are a wonderful source of protein and healthy fats (polyunsaturated and monounsaturated.) One egg contains 6 grams of high-quality protein, as well as all nine essential amino acids, and is one of the few foods that contain naturally occurring vitamin D. Eggs can help control hunger by reducing the post-meal insulin response and help prevent large fluctuations in both glucose and insulin levels. A study published in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65 percent more weight than those eating a similar breakfast without eggs. In addition, people who consume eggs for breakfast eat fewer calories for the entire day, as well as for the next 36 hours.
Apple Cider Vinegar
Apple cider vinegar has been found to blunt blood sugar and insulin spikes, and cause a sensation of fullness after a high carbohydrate meal. In 2004, a study cited in the American Diabetes Foundation’s publication Diabetes Care, found found that taking apple cider vinegar (1.5 tablespoons mixed in 1/4 cup water) before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals.
People with pre-diabetic symptoms benefited the most from apple cider vinegar, cutting their blood glucose concentrations by nearly half. In this study they added artificial saccharin as a sweetener but I would highly recommend using stevia instead.
Also, always buy apple cider vinegar that is organic, unfiltered, and raw. The cloudier the liquid, the better the fermentation. The best way to take it is: Mix 2 tbsp. (30ml) of unfiltered apple cider vinegar into a large glass of water 1 hour before bedtime.
Drinking it before bed can reduce your glucose levels by 6 percent overnight. Apple cider vinegar also goes great on top of salads. Avoid balsamic—it contains more sugar.
Take Supplements that Lower Blood Sugar
Chromium Picolinate
Chromium Picolinate can help enhance the role of insulin, the critical hormone that controls blood sugar and helps bring glucose into cells for energy. Chromium also supports a healthy metabolism. Brewer’s yeast (also called nutritional yeast), is a great source of chromium and supports metabolism of sugar (in the form of glucose) within the blood. This can help prevent glucose-intolerance, insulin-resistance and diabetes formation.
One study conducted by the Human Nutrition Research Center U.S. Department of Agriculture found that when individuals being treated for type 2 diabetes were either given a placebo or chromium supplements while continuing to take normal medications and not changing eating habits; insulin values and cholesterol levels decreased significantly in the group taking chromium compared to the placebo group.
Taking 200 micrograms of chromium three times daily with meals is the dosage needed to help improve insulin sensitivity. A review published in Diabetes Technology and Therapeutics evaluated 13 studies that reported significant improvement in glycemic control and substantial reductions in hyperglycemia and hyperinsulinemia after patients took 200 micrograms of chromium picolinate supplementation. It also reduced the need for hypoglycemic medication.